1. Trimester
Week 12: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Folate 600 µg/day
- ●Iron 20 mg/day
- ●Omega-3 (DHA) 200 mg/day
Foods to enjoy now
- ✓Farmed salmon (cooked) 1–2× per week — DHA
- ✓Oats with red berries — complex carbs and antioxidants
- ✓Ground beef (well-cooked) — iron
- ✓Leafy salad with olive oil and seeds — folate and healthy fats
What to avoid
- ●Raw or undercooked meat (tartare, carpaccio, rare steak) — toxoplasmosis and listeria risk
- ●Raw-milk cheese (Camembert, Brie, raw-milk feta) and unpasteurised dairy — listeria
- ●Raw fish (sushi, sashimi) and cold-smoked salmon — listeria and parasites
- ●Liver and liver pâté in large amounts — vitamin A excess (embryotoxic)
- ●Alcohol in any form — no safe threshold in early pregnancy
- ●Unwashed fruit and vegetables — toxoplasmosis risk
Hydration
From now on about 2.3 l of fluid per day (incl. soup, yoghurt, fruit). Urine should be pale yellow — dark means underhydrated.
Common concerns and tips
End of first trimester — miscarriage risk drops significantly. First-trimester screening happens now. Nutrition basis must be solid for phase 2, when energy demand rises.
These recommendations follow DGGG, BZgA, NHS and WHO guidelines. They do not replace individualised medical advice. For gestational diabetes, allergies, or special dietary needs, consult your midwife or OB/GYN.
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